WOD / Blog
14 February 2024
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: You have 20 minutes to get AHAP with a partner on the partner deadlift. WOD: 14 Minute Partner Valentine’s Day AMRAP *One partner works, one partner holds the plank. 14 Deadlifts 14 Strict Push Ups 14 Hang Power Cleans 14 Step Lunges 14 Power Snatch […]
13 February 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 5-Minute Rounds *Each round for time. 25 Wall Balls (20/14)(14/10) 50 Double Unders 25 Box Jump (24/20) *Masters may step up. Everyone must step down. […]
12 February 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (20 Minute Cap) 12/9 Calorie Row 12 Handstand Push Ups *Masters RX: Seated DB Press (20/15) 12/9 Calorie Bike (Assault/Erg) 12 Pull Ups *RX+: […]
11 February 2025
Warm up: Coach’s Choice Strength/Skill: Pistols Spend 10 minutes working pistol progressions. WOD: 15 Minute AMRAP 5 Pistols (Left) 5 Pistols (Right) 10 Ring Dips 10 V-Ups Stimulus/Focus: Choose scales that challenge you in each of these gymnastics movements. Aim for 5 or more rounds. Cool Down: Tabata Supermans (2-Second Holds)
10 February 2025
Warm up: Coach’s Choice Strength: Snatch Pull + Below the knee Snatch 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Snatch Pull + Below the knee Snatch 5 x 1 Stimulus/Focus: Use 90% and complete one complex EMOM for 5 minutes. WOD: For Time (18 Minute Cap) 300m Run 30 Kettlebell Alternating Hang Snatches […]